Iingcebiso Zokujamelana Nomsindo Ngaphambi kokuba Kube nzima Ukulawula
Intukuthelo idla ukuphazamisa nayiphi na imeko. Kodwa i-post-traumatic disorder disorder (PTSD) ingenza umsindo ube lubi ngakumbi kwaye ibenokukhokelela ekusebenzeni kobudlova . Ukuba unayo i-PTSD, mhlawumbi uyazi ukuba akulula ngaso sonke isikhathi ukwazi indlela yokujamelana nomsindo. Nantsi indlela eqinisekisiweyo yokunceda unciphise umsindo ngaphambi kokuba ibe nzima kwaye ezinye iingcebiso zokwenza ukuba zisebenze.
Isicwangciso kukuthatha "ixesha lokuphuma," oku kuthetha ukuba uyisuse ngokufutshane kwiimeko zomsindo eziba zibi kakhulu kwaye uzivumele uzipholile . Amanyathelo abandakanyekayo ekucwangciseni ixesha kunye nokuthatha oku achazwe ngezantsi.
Indlela yokudala isicwangciso sakho sobushushu sexesha lokuphuma
Inyathelo 1. Yenza isicwangciso sendlela yokujamelana nomsindo ngaphambi kokuba ufumene imeko eshushu. Injongo kukuthatha isigqibo malunga nokuba uza kwenza ntoni ukuze upholise imeko kunye nawe. Cinga malunga nalapho uza kuba khona kwaye ngubani omnye oya kuba khona. Khetha indawo ephumlileyo, ephumayo ukuya kwisiza xa ufuna ixesha lokuphuma. Yiza ngezinye izinto ongayenza ukupholisa phantsi ngexesha lokuphuma, ezifana nokuphefumula ngokucokisekileyo okanye ukusetyenziswa kwengqondo .
Isinyathelo 2 . Cwangcisa oko ungathanda ukuthetha ukuchazela ukuthatha ixesha lokuphuma. Kubalulekile ukuba kucacile kwaye uvule ngeemvakalelo zakho kunye neemfuno zakho.
Inyathelo lesi-3. Xa usesisayithi, hlalani uqaphele "imizimba yomzimba" eyilumkisa imeko iyancipha kakhulu wena kwaye umsindo wakho uyanda.
Iimpawu zomzimba zingabandakanya ukukhawuleza kwenani lentliziyo kunye nenqanaba eliphezulu lomzimba. Qaphela indlela umzimba wakho uzizwa ngayo. Khumbula, ngaphambili usibamba umsindo wakho, bhetele ungayilawula.
Isinyathelo 4. Ukuba kukho into eyenza ukuba ube nomsindo ongenakubandakanya omnye umntu, kwaye unokuvakalelwa ngumsindo wakho, lixesha lokuphuma kwexesha.
Zisuse kwiimeko ngokukhawuleza njengoko unako.
Ukuba uziva udibana nomnye umntu okanye iqela, xelela ukuba ufuna ixesha. Kodwa musa ukuvuka nje uze ushiye. Kunoko, cacisa indlela ozivakalelwa ngayo kwaye kutheni ufuna ukuzithethelela embalwa imizuzu.
Sebenzisa iingxelo "I" kwingcaciso yakho. Umzekelo, ungatsho ukuthi, " Undikrakra ukuba ndihambe nje kwigumbi." Kunoko, tshela, "Ndiyaqaphela ukuba ndiqala ukucaphukisa. Ngoko ke ndiza kuthatha imizuzu embalwa ukuba ndihlalise, kwaye ngoko ndiyakuthanda ukuba singaqhubeka sixoxa."
Inyathelo 5. Nangona uchaza iintshukumo ozithathayo, yenza umgudu wokulawula umsindo wakho. Zama ezinye zezi zakhono zokuhlangabezana nokulawula uxinzelelo.
Inyathelo 6. Emva kokuba usesikhala sakho, khumbula ukuba kufuneka upholile. Musa ukubanjwa ekusebenzeni izinto ezigcina okanye zandisa ingqumbo yakho, njengokungena kwimeko yakho engqondweni yakho okanye ukucinga malunga nokuba ngubani na othethi kwaye wakwenza njani uzive. Ukusebenzisa ingqondo kunokukunceda ukuba ungabanjwa kwiingcamango ezingcolileyo nokuzithetha .
Inyathelo 7. Emva kokuba umsindo wakho wehla kwinqanaba elilawulayo, kwaye ngaphambi kokuba ubuyele kwimeko oshiye, cinga ngezinto oza kuzenza uze uthi xa ufika khona.
Thatha isikhashana ukwenza isicwangciso sakho ukuqinisekisa ukuba unokunamathela kuyo.
Isinyathelo 8. Xa ulungele isicwangciso sakho, buyela kwimeko uze uyisebenzise. Ukuba uthetha nomnye umntu okanye iqela, bonisa ukubonga kwakho ngokuqonda kwabo. Ndiyabonga ngokukunika ithuba lokuzola.
Iingcebiso zokwenza ixesha lakho lisebenze
Ukuze unike ixesha lakho isicwangciso esingcono kakhulu sokusebenza ukulawula umsindo wakho, zama ezi ngcebiso:
- Cwangcisa phambili. Ukuphuma kwexesha akufuneki ukuba kungalindelekanga okanye ngokukhawuleza. Cinga phambili malunga nokuba ungaphi na izinto onokuzenza ngexesha lokuphuma.
- Zenza! Xa usebenzise isicwangciso sakho sesikhathi, kulula ukuyisebenzisa.
- Ukuphuma kwexesha akupheli. Qinisekisa ukuba uhlala ubuyela kwimeko ukuze ikwazi ukucombulula ngokuzinzileyo nangempumelelo.
- Vumela abanye bazi ukuba uya kuthatha ixesha lokuphumla ukuze uncede ugcine ixesha elikrakra ukufumana ukufudumala okukhulu. Abantu obabelana ngayo nabo baya kuhlonela ukuzinikela kwakho kubuhlobo bakho nabo.
- Gcina ukhumbule ukuba ukuphuma kwexesha akuyi kusebenza rhoqo. Funa amanye amathuba okufunda indlela yokujamelana nomsindo. Khumbula, ngaphezulu "izixhobo" onayo zokugcina umsindo wakho phantsi kolawulo, bhetele uza kuwuphatha xa kukho imfuneko.